The article "Muscle Building Nutrition 101" talks about fitness, it was created by Shawn LeBrun.
Correct muscle building nturition and a quality muscle building
diet are often the most neglected parts of a weight training
program.
Building muscle requires the right nutrition. Make no mistake,
it's an essetnial part of weight lifting and if you want to
build muscle, you have to get it done.
Bottom line -- if you
want to build muscle, you need to consume quality calories.
How many calories?
You need to cnosume more total calories in your muscle building
diet than your body uses each day. It's important to understand
that the human body is constantly working, using and storing
energy day and night.
It's also really important to understand that in order to keep the
machine rolling, you need to know what and how much to feed it.
This is the single most important element in the muscle building
process.
You need to feed your body a correct balance of calories,
protein, carbohydrates and fat.
Compelte muscle building
nutrition is the key.
If you can find this key, your muscle
building efforts will sky rocket.
Complete muscle building nutrition leads to optiaml nutrition
and optimal results. Over supplementation of certain nutrients
will lead to imbalances in overall nutrition and is damaging to
your weight lifting diet and health.
It is really important that you understand the importance of
nutrition when building muscle. Without good nutrition and diet,
your muscle gains will be non-existent and at best, poor.
As a muscle builder, it's important that you get your muscle
building nutrition down to a sceince. Your success is dependent
on a well-balanced and complete diet that includes your optimal
nutritional intake.
Poor dietary habits will hinder your progress and may eventually
lead to injury to muscles and bones because they are not
supplied with the nutrietns needed to support the added stress
of weight lifting.
What builds muscle?
Protein builds muscle. Without an adequate supply of protein,
your body will not support any kind of muscle grwoth. If you
supply your body with the optimum amount of protein, you ensure
optimal growth; it's as simple as that.
After all, you want to build muslce and to do that, you need a
steady supply of high quality protein. You must include an
optimal amount of protein in your muscle building diet in order
to build and sustain muscle growth.
So how much protein should you include in your muscle building
nutrition for maximum performance and muscle gain?
Each of us
has really different body types and the amuont of protein will
differ from individual to individual.
Protein intake will also depend on the amount of activity
involved and how frequently you do it.
Your muscle building diet should be comprised of 30% to 40%
protein, or about 1 to 1.5 grams of protein per pound of body
weight. You will have to do a bit of experimenting at the
beginning to find out your optimal protien intake.
What fuels muscle?
If you want to build muscle, you're going to have to take in a
lot of quality, complex carbohydrates.
No question about it. You
are going to have to fuel your body to handle heavy weight
lifting.
You must include an optimal amount of carobhydrates in your
muscle building nutrition program in order to fuel heavy weight
lifting sessions.
Carbohydrates are a really important source of fuel for the
muscles as well as the leading source of enegry for your body.
When you have a hard workout, your body draws on carbohydrates,
which is stored as glycogen in the muscles.
Glycogen is the product of glucose, which comes from the
breakdown of carbohydrates after the digestion of food. Glycogen
is stored in the liver and muscle.
During a long intense muscle building session, you can easily
deplete your glycogen reserves. When your muscles cannot get
enough glycogen, fatigue sets in and your body begins to lose
endurance and performance drastically reduces.
However, there is a way to delay the onset of muscle fatigue. By
taking enough carbohydrates each day in your muscle building
diet, you are ensuring that the amount of glycogen stored in the
muscles is benig constantly replenished.
Every meal must have sufficient carbohydrates to sustain your
hard intense workouts It is suggested that your muscle building
diet consist of 40% carbohydrates.
If you want to build muscle,
you need quality carbs every meal.
If you don't consume enough quality carbohydrates, your body
will resort to other fuel sources such as protein.
Protein is a second rate energy source. Protein's primary job is
to bulid muscle, not fuel it.
Therefore, keep your body filled
with grade A fuel to support and maximize your hard, intense
muscle building workouts.
If you use the tips written above in making your own personal
muscle building nutrition, you'll be a lot healthier and you'll
succeed in having the rock-hard body you've always wanted.
But this can happen only by having good muscle building
nutrition.
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